X-Fit : 21/02/19 - Split Jerk / Hang Squat Clean / 4 Rounds of Barbell Conditioning

Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 5

Clean Hang Pulls x 5

Hang Muscle Clean x 5

Hang Power Clean x 5

Tall Squat Clean x 5 

Push Press x 5 


A.Split Jerk 4x3

B. Hang Squat Clean 5x3 - 70-75% 

C. Back Squat 4.4.3.3 (20X0) increase load by 2.5/5%


Barbell Conditioning 

4 Rounds / work with a load that you can complete through out each movement.

6 x Deadlifts 

6 x Hang Power Clean 

6 x Front Squats 

6 x Power Jerk 

6 x Reverse Lunges (3/3)

6 x Behind the Neck Thruster

Rest as needed